How Many Calories Are Momos? Your Guide to Calorie Counting

January 14, 2026 •

4 min read

One steamed veg momo can contain as little as 35-40 calories, while a fried version can be double that amount or more. The exact number for how many calories are momos varies significantly depending on the filling, cooking method, portion size, and even the sauce used. This guide provides a detailed breakdown to help you make informed decisions when enjoying this popular snack.

Quick Summary

The calorie count for momos varies considerably based on preparation method and filling, with steaming being the healthiest option. Different stuffings like chicken, vegetables, or paneer also impact the nutritional profile, as do high-calorie dipping sauces. Proper portion control and choosing healthier alternatives are key to enjoying momos guilt-free.

Key Points

Steaming is Healthiest: Steamed momos have significantly fewer calories and less fat than deep-fried versions, making them the best choice for a healthy diet.
Cooking Method is Key: A plate of fried momos can contain two to three times the calories of a steamed plate due to the oil absorbed during cooking.
Fillings Affect Calories: Chicken and paneer momos are higher in protein than vegetable momos but also contain more calories. Vegetable momos are typically the lightest option.
Mind the Dipping Sauce: Accompaniments like mayonnaise or creamy sauces can add a surprising number of hidden calories, so opt for homemade chutneys or simple soy sauce instead.
Portion Control is Important: Even steamed momos can contribute to excess calorie intake if eaten in large quantities. A standard serving of 6-8 momos is best.
Homemade is Healthiest: Making momos at home allows for better control over ingredients, with options like whole wheat flour and extra vegetables creating a more nutritious snack.

A Detailed Look at Momo Calories

Momos are a beloved dish across East and South Asia, known for their flavorful fillings and delicate dough. However, for those monitoring their calorie intake, it's crucial to understand how different preparation styles and ingredients impact the final count. A single piece can range from a relatively low-calorie treat to a surprising energy bomb. This article explores the caloric differences in various types of momos, from the popular steamed and fried varieties to diverse fillings like chicken, vegetables, and paneer.

Steamed vs. Fried: The Biggest Calorie Factor

The most significant determinant of a momo's calorie content is its cooking method. Steaming involves cooking the momos with water vapor, requiring no added oil and preserving the flavors and nutrients of the filling. This makes steamed momos the clear winner for anyone watching their waistline. In contrast, deep-frying involves submerging the momos in hot oil, which is readily absorbed by the dough wrapper. This process can nearly triple the calorie and fat content.

Steamed Momos: A plate of 6 steamed vegetable momos typically contains 180–220 calories, while the same serving of steamed chicken momos has 250–300 calories.
Fried Momos: For the same portion, a plate of fried vegetable momos can jump to 350–450 calories, and fried chicken momos can reach 390–450 calories.

Calorie Comparison: Fillings Matter

The choice of filling also plays a crucial role in the total calorie count. Generally, lean protein fillings like chicken or paneer contribute more calories per piece than vegetable-only options, but they also offer higher protein content, which can increase satiety.

Different Fillings and Their Impact

Vegetable Momos: Often the lowest-calorie option, especially when packed with fiber-rich vegetables like cabbage, carrots, and spinach. Some vegetarian fillings, like cheesy or paneer and corn options, can be higher in calories.
Chicken Momos: Contain more protein per piece than vegetable momos, which is beneficial for muscle repair and a feeling of fullness. The calorie count depends on using lean meat and trimming excess fat.
Paneer Momos: Paneer (Indian cottage cheese) is a good source of protein, but it can be higher in fat than lean chicken. Steamed paneer momos are still a healthy choice, but frying them significantly increases the fat and calorie intake.

Hidden Calories in Accompaniments

It's easy to overlook the sauces and dips that accompany momos, but they can add a surprising number of calories. Creamy sauces, like mayonnaise, can contain up to 90 calories per tablespoon. Even seemingly harmless store-bought chili sauces can be high in sodium and preservatives. Opting for homemade, low-calorie alternatives is a smart choice.

Here are some healthier dip options:

A tangy tomato, ginger, and garlic chutney.
A light, cooling yogurt-based dip with mint and coriander.
Simple soy sauce, used in moderation.

Strategies for Guilt-Free Momo Enjoyment

Enjoying momos can be part of a healthy diet with a few mindful adjustments. Portion control is paramount, as the calories can add up quickly, especially with deep-fried versions.

To make your momo experience healthier:

Choose Steamed or Air-Fried: These methods use minimal to no oil, dramatically reducing the fat and calorie content compared to deep-frying.
Opt for Whole Wheat Dough: Using whole wheat flour instead of refined flour (maida) increases the fiber content, which aids digestion and promotes a feeling of fullness.
Load Up on Veggies: Increase the proportion of vegetables in the filling to boost fiber and nutrients while reducing overall calorie density.
Make Your Own Sauces: Prepare homemade chutneys and dips to control the ingredients and avoid hidden calories, sugar, and sodium found in many store-bought options.
Pair with Soup: Combining your momos with a clear vegetable soup can help you feel full faster, reducing the number of momos you eat in one sitting.

Calorie Comparison Table


Momo Type (Approx. 6 pieces)	Approx. Calories	Approx. Fat (g)	Approx. Protein (g)
Steamed Veg	180–220 kcal	5–8g	5–8g
Steamed Chicken	250–300 kcal	7–9g	15–20g
Steamed Paneer	270–360 kcal	Varies	10–12g
Fried Veg	350–450 kcal	High	Varies
Fried Chicken	390–450 kcal	Very High	15–20g
Air-Fried Paneer	360–450 kcal	Low-Medium	Varies

Conclusion

The caloric value of momos is highly variable, depending most significantly on the cooking method. Steamed momos, particularly those with vegetable fillings, offer a light and nutritious snack or meal option. Fried momos, while delicious, are much higher in calories and fat due to oil absorption. By being mindful of your portion size, choosing healthier cooking methods like steaming or air-frying, and opting for low-calorie dips, you can continue to enjoy momos without compromising your dietary goals. For weight watchers, homemade momos made with whole wheat flour and a generous veggie filling are the best option, allowing for complete control over ingredients and preparation.

Frequently Asked Questions

Yes, steamed momos can be included in a weight-loss diet when consumed in moderation. They are significantly lower in calories and fat than fried versions and can be made with whole wheat flour and nutrient-rich vegetable fillings to boost fiber and protein.

A single piece of steamed chicken momo contains approximately 35–45 calories, although this can vary based on its size and the exact recipe.

One fried vegetable momo typically has around 50–60 calories, roughly double that of a steamed one due to the oil absorbed during frying.

In general, steamed chicken momos have a slightly higher calorie count per piece (around 35-45 kcal) compared to steamed vegetable momos (about 25-35 kcal), mainly because of the higher protein content in the chicken filling.

Yes, many dipping sauces can add a significant number of hidden calories. For example, creamy mayonnaise-based dips are high in fat and calories, while a homemade, tomato-based chutney is a much healthier option.

To reduce calories, choose steaming over frying, use whole wheat flour for the wrapper, add more vegetables to the filling, and use homemade, low-calorie dips instead of creamy ones.

Momos can be a healthy snack or meal when prepared mindfully. Steamed momos with lean protein or vegetable fillings are a nutritious choice, providing protein, carbs, and some fiber. However, fried versions are high in calories and fat and should be consumed sparingly.